3. Lower body
In this video, we will guide you through some exercises to help strengthen your lower body. This involves using your ankles and your legs.
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If you feel you can easily do the exercises at the level you have chosen, then consider moving up to the next level. If you feel like you’re struggling, move down a level, taking the exercises slower or doing fewer rounds of each exercise. You might do different exercises at different levels depending on how you feel. This could be different on different days.
It’s normal to feel a little bit tired after exercising. However, some people with Long COVID find that they feel very tired for a few days after doing exercise and are unable to do their usual everyday activities.
This is called post-exertional malaise (PEM) and is common in people living with the effects of Long COVID. To avoid PEM, you should build up slowly and work at the right level for you. If you do feel very tired, this is a sign that you have done too much. Next time, slow down and move down a level, or stop completely and rest.
Don’t push yourself to do too much, too soon. Your body needs rest to recover and pushing yourself too much will not speed up your recovery, instead it will set you back. Listen to your body and work at a level that is appropriate for you.
Practising these exercises will help you achieve the goal(s) you have set for yourself. It’s important to practice these exercises regularly, as this will help build your physical strength.
Make sure you've watched the introduction video before starting your exercise.
We’ve developed this information with funding from Garfield Weston Foundation. The Foundation had no influence on the information, which was developed in line with our usual BLF information production process.